Behold, the excuse-proof workout plan! It costs nothing, requires no equipment, and you can do it anywhere, anytime. We call it the Good Life 10—a series of old-school moves, like jumping jacks and push-ups, that you can use to ease yourself into fitness or maintain the strong body you already have. "These exercises don't get dated—they're great at head-to-toe conditioning," says fitness expert Leslie Sansone, creator of the bestselling Walk at Home DVD programs, who designed this plan.

The Program: These are the only 10 exercises you'll need. If you're in pretty good shape, jump right in to doing 25 reps per exercise. Three of the moves are positions you hold, so add seconds to those as you get stronger, or just begin at 25 seconds. Beginners: If any exercise feels impossible right now, skip it and incorporate it down the line.

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Jumping Jacks

Jumping Jacks

Stand with feet together, arms at sides. Jump out with both feet so they land shoulder-distance apart while bringing hands overhead. Jump back to start and repeat.

Joshua Pestka

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Skaters

Skaters

Stand with feet wide apart, arms raised at sides with palms facing toward the back of the room. Cross your left foot behind your right, and bring your left arm in front of you. Bring left foot back to start, cross right foot behind left, and bring right arm in front of you. That's one rep.

Jumping Jacks

Stand with feet together, arms at sides. Jump out with both feet so they land shoulder-distance apart while bringing hands overhead. Jump back to start and repeat.

Joshua Pestka

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Skaters

Stand with feet wide apart, arms raised at sides with palms facing toward the back of the room. Cross your left foot behind your right, and bring your left arm in front of you. Bring left foot back to start, cross right foot behind left, and bring right arm in front of you. That's one rep.

Make it Easier: No need to go too deep. Use the instructions above and bend only as far as is comfortably challenging.

Joshua Pestka

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Push-Up

Begin with knees on the floor, palms on the floor under shoulders, body forming a straight line from knees to shoulders. Keep abs tight and head in line with spine (don't let head or hips droop). Slowly lower chest and chin toward floor; as you do that, elbows can go back or out to the side. Push back to start and repeat.

Make it Easier: Start standing up and do the move against a wall or sturdy table instead of on the floor.

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Bicycle

Lie faceup, legs extended, hands behind head, elbows out. Bring right knee to chest and lift left shoulder off the floor, trying to touch left elbow to right knee. Return to center. Lift right shoulder to touch right elbow to left knee. That's one rep.

Make it Easier: Hug each knee as it comes toward the chest, wrapping hands around front of shins.

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Elbow to Knee Cross

Stand with feet hip-distance apart. Raise left knee to hip height while rotating torso to the left, bringing right elbow toward left knee. Return to start; repeat on opposite side. That's one rep.

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Bridge

Lie faceup on the floor, arms at sides, palms down, knees bent, with feet flat on the floor. Lift hips toward ceiling, squeezing your glutes as you come up. Hold here for 10 seconds, then slowly lower hips to the floor. Add seconds as you get stronger.

Make it Harder: Lift one foot, keeping thighs parallel. Hold 10 seconds, then repeat with the other foot.

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Dip

Sit at the edge of a chair, hands next to hips. Scoot off the seat, keeping knees bent about 90 degrees, heels in line with knees. Bend elbows about 90 degrees, and dip your butt toward the floor. Push up to start; that's one rep. Repeat without resting butt on seat.

Make it Easier: Rest your palms on a higher surface, like a countertop, and begin with your feet only a few inches in front of you.

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Wall Sit

Stand with your back against a wall, feet about 24 inches in front, arms at sides. Slowly slide down the wall, keeping abs tight, until knees are bent 90 degrees and thighs are parallel to the floor. Knees should be above ankles. Hold here, breathing evenly, for 10 seconds (add seconds as you get stronger). Then slowly push back up the wall.

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Plank

Lie facedown, elbows under shoulders with forearms on the floor, knees bent. Lift hips and torso, forming one line from head to knees. Hold for 10 seconds, breathing evenly (add time as you get stronger).

Make it Easier: Keep the same form (body in one line from head to toes), but do the move with forearms against a wall.

This story originally appeared in the October/November 2014 issue of Dr. Oz The Good Life.